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Freedom Festival 5k

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Location:

South Weber,UT,

Member Since:

May 09, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Personal Records:

800 Meters 1:50.14 (Track-BYU)

1500 Meters 3:42.07 (Track-Stanford) Likely the best race of my life; converts to a 3:59.85 Mile

5000 Meters 14:20 (Track-Stanford)

8000 Meters 23:53 (Cross Country-Pre Nationals Iowa)

10000 Meters 29:57 (Track-Stanford)

Half Marathon (Mesa-Phoenix Half) 1:05:11

Marathon (St George) 2:16:09

Short-Term Running Goals:

2017 Races:

Mesa-Phoenix Half - 3rd Place 1:05:11 PR

Ogden WRC 10-Miler - 1st Place 55:46

Provo City Half - 1st Place 1:06:33

Ogden Marathon - 2nd Place 2:25:46

Long-Term Running Goals:

My main goal is just to stay healthy.  I was injured every year in my college career except for one.  I would like to reverse that trend and always stay injury-free.

 

Personal:

I am a family man.  I am married to my beautiful wife Amy (who also ran at Weber and is quite the runner).  We have four beautiful daughters named Evelyn (6 years old), Hannah (4 year old), Nora (2 year old), and Iris (5 months).

Twitter handle: @RunnerRiley7

Instagram RunnerRiley7

I am supported by Brooks

I am a Generation Ucan elite athlete

Click to donate
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Salomon Pro Wings 2 Lifetime Miles: 161.10
Brooks PureCadence 5 Lifetime Miles: 101.85
Brooks Adrenaline 17 Lifetime Miles: 161.85
Brooks Transcend 4 Lifetime Miles: 219.45
Brooks Ravenna 8 Lifetime Miles: 225.10
Brooks PureCadence 6 Lifetime Miles: 188.10
Brooks Launch 4 Lifetime Miles: 107.50
Brooks Glycerin 14 Lifetime Miles: 101.47
Brooks Hyperion Lifetime Miles: 92.13
Brooks Caldera Lifetime Miles: 31.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.4710.003.503.3683.33
Barefoot Miles: 5.63Adidas Supernova Sequence Miles: 4.67Pearl Izumi EM Road M3 Miles: 40.56Saucony Fastwich 6 Miles: 13.70Pearl Izumi EM Road N1 Miles: 8.77Asics GT-2000 (Yellow) Miles: 10.00
Weight: 154.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.000.000.0017.10

AM 12 miles easy.  I met up with Ken and Bret at the 21st Street Pond.  We did two miles with Bret and then he did some mile repeats.  Ken and I just went easy on the Parkway.

PM 5.1 miles easy with 3.5 of it barefoot on grass.

Barefoot Miles: 3.63Adidas Supernova Sequence Miles: 1.47Pearl Izumi EM Road M3 Miles: 12.00
Weight: 155.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.657.000.000.2516.90

AM: AEROBIC BUILDER

I thought I was going to be flying solo this morning, but then Jace text me last night and said he'd join me if he didn't get called in to work.  Lucky, for me he didn't get called in and I had a running partner this morning.  We met at 21st Pond and warmed up three miles.  Then we started the AB.  The goal was to average 5:35 pace, since we both feel our fitness isn't where it was in the spring when these were a weekly staple in our training.  It turned out pretty decent, we ran 7 miles at 5:33 avg.  We passed Coach Hislop along the way who was out for a walk, but we didn't stop to talk since it was in the middle of our AB. 

After we planned to jog 0.5 miles and then do 4x400 meters.  We did the first one in 1:12, but then we ran into route difficulties.  When I mapped the run online it showed a road going through an area, but it actually didn't go through there, so we had to search for another way and it took up some time.  By the time we found a way through (if we didn't find one we would've had to add another 2-3 miles to the run), too much time had passed so we bagged the last three 400s.

I'm happy to get this in and have Jace there to run it with me.  I need to get back to doing these weekly.  Jace and I discusssed how these are a necessary evil for us, since we aren't as predisposed to distance/endurance as most other distance runners.  We can take any amount of pain you want to throw at us for 5 minutes, but we hate the slow, gradual pain for an extended period of time.

PM: 3.2 miles easy

Saucony Fastwich 6 Miles: 13.70Adidas Supernova Sequence Miles: 3.20
Weight: 152.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

10.56 miles easy. I'm in Orem for the week for Amy's family's reunion. So I got the pleasure of running with Matt and Spencer from Matt's house in Lehi this morning. Good run with great company.

Pearl Izumi EM Road M3 Miles: 10.56
Weight: 0.00
Comments(6)
Race: Freedom Festival 5k (3.107 Miles) 00:15:46, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.660.000.003.118.77

FREEDOM FESTIVAL 5K

Well this went about as good as I can expect with where my current fitness is and with the mileage I've done this week leading into the race.

The race started and I was in about 6th or so for the first half mile. Then I pulled even with Brett hales and Jon nelson just before the mile. First mile was 4:53.

Then they gapped me on the second mile and I got passed too so I was fourth. Mile 2 4:59.

now you start the climb. The race has a net overall elevation gain. I passed the third place guy powering up the hill and then tried to finish strong. mile three was 5:15.

Pearl Izumi EM Road N1 Miles: 8.77
Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy from Orem soccer fields up Provo Canyon and back. Then 2 miles barefoot on the grass. Nice and cool this morning.

Barefoot Miles: 2.00Asics GT-2000 (Yellow) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.503.003.500.0018.00

I had a good long run this morning with Brad Osguthorpe. We met at the mouth of Provo Canyon and ran an easy 8 miles up into South Fork. Then did three miles at marathon pace 5:45 5:24 and 5:30 and then dropped the pace even more for another 3.5 5:17 5:07 5:08 and 5:03 for last half mile. We were going to do eight miles of tempo but Brad had to use the bathroom after 6.5. That's right Brad had to stop not Riley!

 

Good run and temps this morning.

Pearl Izumi EM Road M3 Miles: 18.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.4710.003.503.3683.33
Barefoot Miles: 5.63Adidas Supernova Sequence Miles: 4.67Pearl Izumi EM Road M3 Miles: 40.56Saucony Fastwich 6 Miles: 13.70Pearl Izumi EM Road N1 Miles: 8.77Asics GT-2000 (Yellow) Miles: 10.00
Weight: 154.10
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